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Thread: Get explosive more athletic

  1. #1
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    Get explosive more athletic

    Planning a first cycle. I want to add explosiveness, lean muscle and lose bf. I've done some research (browsing forums) regarding Anavar vs Winny. Read Winny has a lot of sides, but is cheaper. What is the better compound for a sport like sprinting or basketball?

  2. #2
    Moderator Mobster's Avatar
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    It's gonna be a coin toss. For power (and so explosiveness) I prefer var

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

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  3. #3
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    Power
    What It Is and How To Get It



    By: Kelly Baggett

    People usually associate power with the thought of some 300 lb Paul Bunyan looking cat struggling underneath a bar bending load of iron - Or a strongman on ESPN picking up a car on and hauling it across a parking lot - all the while looking like he's going to burst in two. When the average person hears the word power this is what they typically think of.

    Actually though, power is just as dependent upon speed as it is force. It is synonymous with speed-strength or explosive strength, the holy grail amongst those who desire athletic greatness. A sprinter displays a lot of power with each foot-strike into the ground as he accelerates down the track. A baseball pitcher displays power when he throws a pitch. A jumper displays a lot of power when he jumps. The list goes on and on. In fact, because sports movements rely on a combination of force as well as speed, they inherently require more power and the athletes engaging in them often display more power then the guy who lifts a huge load of iron.

    Now what's so important about all of this? Well if you're interested in explosiveness an increase in your ability to produce power will give it to you!

    Lets it down and determine exactly what contributes to power. Power is equal to force multiplied by distance divided by time.

    Power = Force x Distance/Time

    That's too difficult lets simplify it even more.

    Since the terms force and strength are often used interchangeably and distance divided by time is the same thing as speed, power can more simply be defined as strength multiplied by speed. Therefore,

    Strength x Speed = POWER

    If you draw a line from left to right and write "speed" on one side and "strength" on the other side, power would lie just about smack dab in the middle. Since strength and speed are components of power, increasing one while neglecting the other limits total power development. Unfortunately, many players focus too much on one side or the other while neglecting the other side. Because strength and speed have a multiplicative impact on power, athletes can make greater gains if they develop both components, and faster gains if they figure out which one is the greatest weakness for them and train accordingly.

    For example, if a strength score for an athlete was 2, and the athlete's speed score was also 2, his power rating would be:

    2(speed) x 2(strength) = 4 (power)

    Doubling the athletes speed without altering strength would also double his power:

    4(speed) x 2(strength) = 8(power)

    If the same athlete made a 50 percent gain in both speed and strength his power rating would be:

    3(speed) x 3(strength) = 9 (power)

    So it should be obvious an increase in power will result if you either increase speed, strength, or both. An optimal balance is the key because having or training for too much of one (speed or strength) will tend to cause the other one to decline, which you obviously don't want.

    Basically there are 3 ways to address power development. You can:

    1. Focus on the "speed" side of the line. Examples are: plyometric exercises, loadless (bodyweight) exercises, medicine ball tosses, and weight training using 40% of your max or less performed with great acceleration.

    2. Focus on exercises that inherently require both speed and strength. (a mix of speed and strength)These include common exercises like the squat and bench press using loads of around 50-65% of max weight performed with great acceleration, or exercises like the Olympic lifts which inherently require quick execution to perform correctly with loads around 80% of your max. These also can correctly be called "power exercises".

    3. Focus on the "strength" side of the line. This could take the form of 2 approaches. They are:

    A: Using 80-90% of your max in a given exercise for multiple sets of low repetitions.

    B: Using 60-80% of your max for higher reps in an effort to induce muscle growth.

    Now with so many options to choose from which approach should you follow? It's really quite simple. The optimal approach requires addressing your weak point, whether it is speed or strength (1 or 3 depending on your weakness) and focusing on your weak area while mixing in optimal amounts of exercises in the #2 middle "power" category that inherently require optimal amounts of both speed and strength.

    The goal is to boost power which lies in the middle in between speed and strength. But to do that can require different approaches for different people.

    So if you were "speed" deficient your program would best focus on speed training, bodyweight type plyometric exercises, and low load accelerative weight training from group #1 to focus on your speed deficiency; along with performing explosive lifts with 50-70% of your max (group #2 power exercises), while performing enough heavy strength training to maintain your strength.

    This would allow you to boost the "speed" side of the speed x strength = power equation while keeping the other side constant or even increasing it, which would result in a dramatic increase in power.

    If you were "strength" deficient your program would have you focusing on strength training exercises (group #3), while mixing in optimal amounts of middle ground power exercises from group #2.

    This would allow you to boost your strength deficiency and boost the strength side of the speed x strength = power equation, while keeping the other side constant or even increasing it, which would also result in a dramatic increase in power.

    The result in either case is that you now have greater amounts of power and thus more explosiveness, speed, jumping ability, throwing ability, or whatever aspect of explosiveness you need.

    This is how 2 different athletes with the same sporting goals can improve, or arrive at the same point through different training means. Now is that an earful or what?

    For now I will leave you with that to ponder. In future articles I'll delve into this deeper explaining how to assess your deficiencies and how to set up an optimal schedule depending on where you should focus your efforts.



    References

    1) Hatfield, F.C. (Ed.)(1998). Fitness: The Complete Guide. Santa Barbara, CA: International Sports Sciences Association.

    2) Mel C. Siff, Yuri V. Verkhoshansky, "Supertraining" 1999.

    3) Zatsiorsky, V. "Science and Practice of Strength Training" 1995

  4. #4
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    Quote Originally Posted by Mobster View Post
    It's gonna be a coin toss.
    Can you elaborate thru science to substantiate this or you only have anecdotal experience?

    - - - Updated - - -

    My understanding is that winstrol is superior using the guidelines of the op.

    - - - Updated - - -

    You want me to go first?

  5. #5
    Moderator stevesmi's Avatar
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    each steroid has a pro and con

    i can tell you for me tbol was my sweet spot when it came to what you want. winny has horrible sides and it can really dry out your joints bigtime, it seems like ben johnson supposedly getting busted for it (he actually didn't according to the canadian coach i interviewed on my podcast) has turned it into the sprinters steroid since and they learned the lesson the hard way
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  6. #6
    EVO V.I.P. P0N's Avatar
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    Within a few weeks, winnie dries out ny joints and causes them to ache. It can also cause painful pumps as well. While it does outperform anavar (for me) in power, it comes with much harsher sides, so you have to pick your poison.

  7. #7
    Moderator Mobster's Avatar
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    Quote Originally Posted by SUP GOD View Post
    Can you elaborate thru science to substantiate this or you only have anecdotal experience?

    - - - Updated - - -

    My understanding is that winstrol is superior using the guidelines of the op.

    - - - Updated - - -

    You want me to go first?
    You can go on your own. I'll quote what I replied with:

    ''For power (and so explosiveness) I prefer var.''

    Hence no need to ask if it's anecdotal.

    By all means science the f**k out of it for members to read.

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

    Need a Needtobuildmuscle code? PM me.

  8. #8
    Moderator dylangemelli's Avatar
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    you can go through all the science, anecdotal evidence, etc that you want.. none of that can determine YOUR body response in terms of how you handle certain compounds... thats not happening... you can and cannot handle certain things that others can or cannot... you can determine what may, on paper, be better however that DOES NOT translate to YOU personally... that comes through trial and error... you could throw all the evidence you want at me about anavar for instance and i fucking hate it... it does NOTHING good for me whatsoever and my body just eats winstrol up and i get barely anything in terms of side effects however you ask around, most people dont care for winstrol much or have issues with it far more than anavar... same goes for many other compounds...

  9. #9
    Moderator Mobster's Avatar
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    Quote Originally Posted by SUP GOD View Post
    Power
    What It Is and How To Get It



    By: Kelly Baggett

    People usually associate power with the thought of some 300 lb Paul Bunyan looking cat struggling underneath a bar bending load of iron - Or a strongman on ESPN picking up a car on and hauling it across a parking lot - all the while looking like he's going to burst in two. When the average person hears the word power this is what they typically think of.

    Actually though, power is just as dependent upon speed as it is force. It is synonymous with speed-strength or explosive strength, the holy grail amongst those who desire athletic greatness. A sprinter displays a lot of power with each foot-strike into the ground as he accelerates down the track. A baseball pitcher displays power when he throws a pitch. A jumper displays a lot of power when he jumps. The list goes on and on. In fact, because sports movements rely on a combination of force as well as speed, they inherently require more power and the athletes engaging in them often display more power then the guy who lifts a huge load of iron.

    Now what's so important about all of this? Well if you're interested in explosiveness an increase in your ability to produce power will give it to you!

    Lets it down and determine exactly what contributes to power. Power is equal to force multiplied by distance divided by time.

    Power = Force x Distance/Time

    That's too difficult lets simplify it even more.

    Since the terms force and strength are often used interchangeably and distance divided by time is the same thing as speed, power can more simply be defined as strength multiplied by speed. Therefore,

    Strength x Speed = POWER

    If you draw a line from left to right and write "speed" on one side and "strength" on the other side, power would lie just about smack dab in the middle. Since strength and speed are components of power, increasing one while neglecting the other limits total power development. Unfortunately, many players focus too much on one side or the other while neglecting the other side. Because strength and speed have a multiplicative impact on power, athletes can make greater gains if they develop both components, and faster gains if they figure out which one is the greatest weakness for them and train accordingly.

    For example, if a strength score for an athlete was 2, and the athlete's speed score was also 2, his power rating would be:

    2(speed) x 2(strength) = 4 (power)

    Doubling the athletes speed without altering strength would also double his power:

    4(speed) x 2(strength) = 8(power)

    If the same athlete made a 50 percent gain in both speed and strength his power rating would be:

    3(speed) x 3(strength) = 9 (power)

    So it should be obvious an increase in power will result if you either increase speed, strength, or both. An optimal balance is the key because having or training for too much of one (speed or strength) will tend to cause the other one to decline, which you obviously don't want.

    Basically there are 3 ways to address power development. You can:

    1. Focus on the "speed" side of the line. Examples are: plyometric exercises, loadless (bodyweight) exercises, medicine ball tosses, and weight training using 40% of your max or less performed with great acceleration.

    2. Focus on exercises that inherently require both speed and strength. (a mix of speed and strength)These include common exercises like the squat and bench press using loads of around 50-65% of max weight performed with great acceleration, or exercises like the Olympic lifts which inherently require quick execution to perform correctly with loads around 80% of your max. These also can correctly be called "power exercises".

    3. Focus on the "strength" side of the line. This could take the form of 2 approaches. They are:

    A: Using 80-90% of your max in a given exercise for multiple sets of low repetitions.

    B: Using 60-80% of your max for higher reps in an effort to induce muscle growth.

    Now with so many options to choose from which approach should you follow? It's really quite simple. The optimal approach requires addressing your weak point, whether it is speed or strength (1 or 3 depending on your weakness) and focusing on your weak area while mixing in optimal amounts of exercises in the #2 middle "power" category that inherently require optimal amounts of both speed and strength.

    The goal is to boost power which lies in the middle in between speed and strength. But to do that can require different approaches for different people.

    So if you were "speed" deficient your program would best focus on speed training, bodyweight type plyometric exercises, and low load accelerative weight training from group #1 to focus on your speed deficiency; along with performing explosive lifts with 50-70% of your max (group #2 power exercises), while performing enough heavy strength training to maintain your strength.

    This would allow you to boost the "speed" side of the speed x strength = power equation while keeping the other side constant or even increasing it, which would result in a dramatic increase in power.

    If you were "strength" deficient your program would have you focusing on strength training exercises (group #3), while mixing in optimal amounts of middle ground power exercises from group #2.

    This would allow you to boost your strength deficiency and boost the strength side of the speed x strength = power equation, while keeping the other side constant or even increasing it, which would also result in a dramatic increase in power.

    The result in either case is that you now have greater amounts of power and thus more explosiveness, speed, jumping ability, throwing ability, or whatever aspect of explosiveness you need.

    This is how 2 different athletes with the same sporting goals can improve, or arrive at the same point through different training means. Now is that an earful or what?

    For now I will leave you with that to ponder. In future articles I'll delve into this deeper explaining how to assess your deficiencies and how to set up an optimal schedule depending on where you should focus your efforts.



    References

    1) Hatfield, F.C. (Ed.)(1998). Fitness: The Complete Guide. Santa Barbara, CA: International Sports Sciences Association.

    2) Mel C. Siff, Yuri V. Verkhoshansky, "Supertraining" 1999.

    3) Zatsiorsky, V. "Science and Practice of Strength Training" 1995
    In a very much more long winded way this actually reflects my first thought (never forget one study or cited article rarely proves jack). Work on moving quicker, kinda obvious of course, and you'll be quicker and so, cos science says so, you'll have more power. It behooves me to mention, if more directly, that the OP MUST work at it and THEN (if he must) use a drug to help. Of course we do get a number of athletes also asking about drug tests and my reply is always that WADA are a LOT better at catching people than they've ever been (the same advice goes to all those who claim to be pro-fighters on a weekly basis here on Evo).

    Never make the mistake of thinking you can drug yourself quicker over training it.
    Last edited by Mobster; 07-12-2019 at 02:47 PM.

    Multiple record holder. British and European Grip Champion. Magazine writer. Strength Training Coach. Former supplement company owner.

    Need a Needtobuildmuscle code? PM me.

  10. #10
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    Quote Originally Posted by dylangemelli View Post
    you can go through all the science, anecdotal evidence, etc that you want.. none of that can determine YOUR body response in terms of how you handle certain compounds... thats not happening... you can and cannot handle certain things that others can or cannot... you can determine what may, on paper, be better however that DOES NOT translate to YOU personally... that comes through trial and error... you could throw all the evidence you want at me about anavar for instance and i fucking hate it... it does NOTHING good for me whatsoever and my body just eats winstrol up and i get barely anything in terms of side effects however you ask around, most people dont care for winstrol much or have issues with it far more than anavar... same goes for many other compounds...
    Just sayin, lb for lb Stanozolol is superior. tbol would be a great choice as well

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